Bodybuilding Workout For Beginners

I have been asked a number of times if I can suggest a Bodybuilding Workout for Beginners.

Also, I am noticing Forums and Social Media are getting a fair share of people asking not only for a bodybuilding workout for beginners, but a whole spectrum of advice for beginners from training to nutrition.

When you walk into a gym for the first time, it can be a rather daunting experience.

You might have been studying some bodybuilding magazines and maybe watching a few YouTube videos, and you are ready to take those skinny arms and pump them up.

Easy enough right?

I remember when I first entered a gym many moons ago, after looking around with a mixture of excitement and anxiety, I headed straight over to a barbell, loaded it with what turned out to be an embarrassingly heavy 20 kg/44lb (10kg per side) and got curling.

Next was the Bench Press – a test session with a range of other equipment followed and “Presto’ – workout done – off home for a bag of potato crisps and a litre of coke and to watch my biceps grow.

Well…I have learned a thing or two since then and am happy to pass on some information that should help you out and get you started on the right track

Bodybuilding Workout for Beginners – Plan

“If you fail to plan, you are planning to fail!” – Benjamin Franklin

Now, if you are a teenager it is important not to jump straight into some of the heavy compound movements like Barbell Back Squats due to the spine compression factor and other risk of injury.

I would also make the same recommendation to a complete beginner, regardless of age.

Rather, it is advisable to build up over four to eight weeks working on form and familiarity.

Gym Preparation:

One of the first steps in achieving the results you wish for is being prepared.

Bodybuilding Workout for Beginners.

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Comments (20)

TomMay 18, 2016 at 4:59 pm

Hi Rich,

Thanks so much for your great article, I just have a question as a beginner. so far after about three weeks I have this routine every other day : day one : chest,triceps,abs,back … day 2 shoulder,abs,biceps,legs , do you think I should change it now to the one you have explained ?

Hey Rich,
I think this is a sound beginner workout routine. This is the routine that I use when I workout. One question though. Do you recommend doing any cardio on the rest days? Thank you for the great advice.
Michael

I think cardio should always have a place in a Healthy Lifestyle as this promotes heart health and overall well-being.

Being specific, however, the type of cardio routine and frequency solely depends on your current fitness goals and where you’re at.

For example – if you are carrying a bit too much of the unwanted weight, you could look at a cardio routine for decreasing body fat on your ‘rest’ days. Otherwise, if just wishing to maintain a good level of cardiovascular fitness, you may wish to simply go for a 20 minute brisk walk daily or every other day.

Well written article…It is concise and easy to follow…in fact you really make it sounds easy to build body muscle…While this is not necessarily my goal,my take away is the progressive daily planning you’ve established to work on all parts of the body by the end of the week. I really like it and will surely incorporate in my own regimen.
Btw, do you already have a facebook page?

The daily planning is a crucial element for ongoing success – sure, some individuals seem to be able to just ‘wing it’ from workout to workout. However, for the majority of us the saying holds true ‘failing to plan is planning to fail’.